Christian Oppor talks pitching arsenal and attacking the mental part of baseball

Caleb Bonemer & Matthew Boughton Talk Development, Adjustments & Success

White Sox prospects Caleb Bonemer and Matthew Boughton join Connor McKnight to discuss their development through the minor leagues, from refining their swings and adjusting to each new level of pitching to the routines, drills, and teammates that have helped them along the way. They also share stories about clubhouse chemistry, life off the field with roommates and catch partners, their pregame playlists and cheat meals, and the mindset that's fueled their success this season.

Braden Montgomery is ready for the show & Max Banks breaks down his arsenal

White Sox prospects Braden Montgomery and Max Banks join Connor McKnight on the latest edition of Road to the Rate. Braden talks about how he feels about being on the cusp, while Max Banks dives into his pitching arsenal and even gives Connor his Costco hack.

Colby Shelton talks early-season success and Ben Peoples breaks down first save

Connor McKnight catches up with two of the White Sox organization’s rising names in a packed edition of Road to the Rate. First, top prospect Colby Shelton joins the show to reflect on his standout start in Winston-Salem, earning Player of the Month honors, and the moment he got the call to Double-A Birmingham. Shelton opens up about adjusting to tougher competition, refining his approach at the plate, and why developing a stronger “internal clock” has become a major focus as he continues climbing the system. The conversation also dives into Shelton’s first spring training experience, the evolution of his mindset as a hitter, and the teammates who helped ease the transition to the Birmingham clubhouse.  Later, Connor sits down with White Sox pitching prospect Ben Peoples to discuss recording the first save of his professional career, overcoming an uncommon shoulder injury, and the path that led him from starter conversations with the Tampa Bay Rays organization to becoming a reliever after arriving in the Adrian Houser trade. Peoples also breaks down his pitch mix, bullpen routines, preparing for back-to-back outings, and the mentality he’s carrying while working toward his first big league opportunity with the Chicago White Sox.

Paul Janish on Braden Montgomery’s Surge, Jacob Gonzalez’s Bounce-Back, and more

In this episode of Road to the Rate, Connor McKnight takes listeners inside the Chicago White Sox player development system with Paul Janish, breaking down how everyday interactions help shape the growth of the organization’s youngest talent. He explores conversations with players like Schultz and Antonacci, along with how the staff supports prospects navigating struggles or adjusting after being sent down to the minors. It’s a behind-the-scenes look at the structure and communication driving development at every level. Connor also dives into several key prospects making noise within the system, including Jacob Gonzalez’s bounce-back, Braden Montgomery’s early-season adjustment followed by a strong surge, and what that could mean for his future. The episode continues with Colby Shelton’s success, how the organization determines defensive positions for prospects, and what Samuel Zavala has shown so far. It wraps with updates on pitching prospects Hagen Smith and Tanner McDougal, offering a full snapshot of the next wave of White Sox talent.

Noah Schultz and Billy Carlson on their strong starts to 2026

On this episode of Road to the Rate, Connor McKnight is joined by the White Sox top prospects Noah Schultz and Billy Carlson. Schultz dives into the importance of daily catch play, the feedback he actively seeks from teammates, and how he’s refining his arsenal with the cutter and slider. He also discusses building toward pitching deeper into games, the routines helping him get there, and what he took away from last season’s injury setbacks. From evaluating past tape to regaining his velocity, Schultz shares how he’s staying present while being on the cusp of a big league call-up within the organization’s pitching philosophy. Then, shortstop Billy Carlson jumps on to talk about his strong start to the season. He gets into whether this spring training felt different, how swing decision reports are shaping his approach, and the adjustments he’s made at the plate. Carlson also opens up about embracing pressure, the confidence he draws from his defense, and the specific areas he’s focused on as he continues setting goals and building toward 2026.